Key for acronyms

**w/u** = warm up **w/d** = warm down **r** = rest time

**rp** = repeat cycle **fly** = butterfly stroke **bk** =
backstroke

**br** = breaststroke **fr**
= freestyle **K **=
kick only

**p** = pull only **ex**
= example

**str** = stroke, swim a stroke
of your choice other than freestyle

**IM** = individual medley, swim strokes in the
following order, butterfly, backstroke, breaststroke, freestyle

**desc** = descend, example: 3 x
100 free desc. 1-3, means swim the second 100 faster
than the first 100 and the third 100 fast than the second.

**Neg. split** = negative split, e. 1 x 1000, neg split. Means
that the second 500 of the 1000 should be swum faster (by time) than the first
500

Most workouts show a sample interval (interval
is the time it takes to finish the swim and includes the rest). Obviously some swimmer will be faster and
others slower than the sample, therefore the amount of rest planned in the
interval is included. Each person can
change the intervals to meet their speed.

The
number and letter format beginning each workout is used for identification and
more workouts can be easily added to the format. The number is the amount of yards for the
workout and the letter identifies it from other workouts of the same
yardage. They are listed from least amount
of yardage in an ascending format.

**2000A** w/u 200 swim, 200kick,
200 pull

12
x 25@:45 choice, odds/drill, evens/swim

12
x 50 @

odds - sprint
with a start from the blocks

evens - easy
or drill

12
x 25 kick @:45 (:15r) all fast

w/d 200

**2000B.** w/u 200 swim, 200 kick

4
x 150 pull @:30r

6
x 25 @:10r, odds/easy, evens/build

24
x 25, 4 times the following

1) 2 x 25 sprint swim @:40 (:20r)

2) 2 x 25 sprint kick @:50 (:20r)

3) 2 x 25 easy swim @:40 (:10r)

w/d 250

**2200A.** w/u 200swim, 300 kick,
200 pull

8
x 50 swim choice @:15r, 25 drill/25build

Swim
2 x 200 choice, broken as follows:

75 fast, :10r, 50 fast, :10r, 50fast,
:10r , 25 fast

rest or swim easy for 5 minutes and then repeat

500
pull, practice breathing on both sides

w/d 200

**2400A**. w/u 200 swim, 200
kick, 200 pull

8
x 25 build @:15r

Once
through the following choice:

2 x 100 moderate @

2 x 75 moderate @

4 x 50 moderate @:60 (:20r), 2 x 75
sprint @

4 x 25 moderate@:40 (:20r), 1 x 100
sprint @

*may swim freestyle for moderate and
stroke for sprint*

Swim
recovery 4 x 75 @:10r

w/d 200 easy

**2500A.** w/u 400 swim, 200 kick

12
x 50 K @

8
x 50 @:60 (:15r) 25 drill/25 swim

Once
through the following, choice:

4 x 25 sprint @:25 (:05r) – rest 1
minute

4 x 25 sprint @:30 (:10) – rest 1
minute

4 x 25 sprint @:35 (:15r) – rest 1
minute

4 x 25 sprint @:40 (:20r) – rest 1
minute

4 x 25 sprint @:45 (:25r)

w/d 400 choice

**2600A.** w/u 300 swim, 200 kick

8
x 50 build@:60 (:20r)

Once
through the following

10 x 25 fast@:45 (:25r) then 250 easy swim,
@:30r

8 x 25 fast @:45 then 200 easy swim @:30r

6 x 25 fast @:45 then 150 easy swim @:30r

4 x 25 fast @:45 then 100 easy swim
@:30r

2 x 25 fast @:45 then 50 easy swim

w/d 200

**2700A.** w/u 300 swim, 200 kick,
300 pull

8
x 50 fr @:15r desc. 1-4

Main
Set: 6 x 100 @

500
P, long and easy

200
K fast

w/d 200 easy

**2700B.** w/u 300 swim, 200 kick,
300 pull

8
x 25’s @:10r, 1 easy/1 build, rp

Twice
through the following

4 x 25 @:45 (:20r) 1 easy/1 fast/1
easy/1 fast

3 x 50 @

2 x 75 @

1 x 100 @

200 swim recovery

rest one
minute, repeat

w/d 300, 50 swim/25 kick, rp

**2800A.** w/u 400 choice

3
x 100 @:15r, 25drill/50 kick/25 swim

Once
through the following

2 x 25 @:45 (:20r), 1 easy/1 fast

2 x 50 @:

2 x 75 @

2 x 100 @

600 pull

2 x 100 @

2 x 75 @

2 x 50 @:

2 x 25 @:45 (:20r), 1 easy/1 fast

w/d 10 x 50 @:10r

**2800B.** w/u 200 swim, 300 kick,
200 pull

4
x 50 build choice @:15r

4
x the following:

3 x 50 sprint @:60 (:20r)

100 easy @

400
pull, practice alternate breathing

8
x 50 kick, 1 easy/1 fast, rp

w/d 200